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Healthy Balance

Tomato Bell Pepper Quiche

pie dish with tomato bell pepper quiche

If you’re anything like me, you are always looking for an easy, healthy breakfast that can be grabbed as you run out the door. This veggie-heavy quiche is the perfect dish for a weekend morning or to make ahead during your weekly meal prep. High in protein and vegetables, it keeps you going the entire morning or makes the perfect addition to a simple salad for lunch.

Making the Quiche

This recipe was perfect for me to try, as it used some vegetables that I already had, and it was a Sunday, which is my weekly meal prep day. I was really excited to see tomatoes included too, as that meant I could use up some of the fresh ones from my garden. Bonus points for using in season produce!

Actually, the only thing I had to get from the store was the parmesan cheese, which could easily be substituted for another cheese that you have on hand. That makes this a great option for when you need to use up things in your fridge!

The directions were very simple, and it took only 10-15 minutes to prepare the quiche before baking. The recipe called for a 9-inch quiche pan, but I do not own a quiche pan and doubt very many people do. A 9-inch cake pan (not spring form) was a great substitute!

I was a little surprised that you had to sauté the vegetables first before adding the the egg mixture, as I have made many quiche-like dishes with raw veggies. However, I think the sautéing helped add some flavor and ensure that the tomatoes weren’t too soggy in the quiche.

As the recipe states, you combine the eggs, milk, black pepper and cheese first, and then whisk in the flour. Make sure to whisk the flour and egg mixture until there aren’t any huge flour clumps. This will help make sure you don’t bite into a section of quiche that is all flour.

However, the flour will make the consistency thick. Don’t be alarmed — this is okay! After combining the vegetables and egg mixture in the cake pan, I popped it in the oven for 35 minutes and cleaned up while I waited.

 Two things of note here: I used fresh grated parmesan cheese rather than bottled, as I thought it would have better flavor and melt to perfection. I also mixed the vegetables and egg mixture together when they were in the pan, so all the vegetables wouldn’t sink to the bottom of the quiche.

After 35 minutes I pulled the quiche out to cool, and the egg was perfectly cooked.

The Verdict

I will definitely make this again, as it was not time consuming and tasted great! My boyfriend and I were able to cover it after it cooled and keep it in the fridge. We each had a piece in the morning for the next few days. The egg was fluffy and the vegetables tasted fresh. The salsa helped give it a little more kick, as it’s not super flavorful as is.

Next time I would consider adding sautéed garlic and some chopped fresh jalapeños to heighten the taste. I also don’t think you need the flour. While it does make it a little more substantial, I’m confident you could have an equally delicious and fluffy dish without the flour, and it would even be slightly healthier.

If you’re looking for a light and tasty breakfast, especially during these warm summer months, this quiche is a great choice! Play around with it by adding your own favorite veggies and see what combination you like best. If you’re looking for a real grab and go meal, follow the same directions but cook it in muffin tins instead.

Servings: 6

Nutrition Facts

  • Calories: 165
  • Fat: 5g
  • Saturated Fat: 2g
  • Cholesterol: 67mg
  • Sodium: 396mg
  • Carbohydrates: 21g
  • Fiber: 3g
  • Protein: 10g

Ingredients

Directions

  1. Preheat oven to 350°F. Lightly coat a 9-inch quiche pan (without removable bottom) or a 7- x 11-inch baking pan with nonstick cooking spray.
  2. In a medium skillet, heat the oil over medium heat. Add the bell peppers and onion; cook, stirring frequently, until the vegetables have softened, about 5 minutes.
  3. Stir in the tomato and cook until almost all the liquid has evaporated, stirring occasionally, about 5 minutes. Set vegetables aside to cool to room temperature.
  4. In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour.
  5. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.
  6. Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.

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